Frequently Asked Questions About Running

What type/brand of shoe is best for me?

First determine if you have a high arch, medium, or are flat-footed. This will help you determine what type of show you may need for the arch you have. Running shoe stores may be helpful, where experienced runners and track coaches are on the sales floor.

Roadrunner Sports has a great tool on their website to help you determine your arch type. Check out their shoe basics to find your arch type. After you have the arch determined you need to know what size shoe to buy. Some brands seem to run smaller than the size states. It is important to run in a shoe for a while to see if it is right for you. Some companies offer a 30-day free trial which is great! Even one step better is going to a shoe store that video tapes you while running on a treadmill and helps you determine the type of shoe you should buy. Trial and error is involved in this area! Be sure to be open to suggestions.

What is turnover and how do you improve it?

Turnover is stride frequency is how many steps yo take in minute. Running efficiency is a combination of a number ofr factors including stride length and frequency. Stride frequency for a given runner is usually fairly constant while changes in speed are accomplished by changes in stride length.

One of the ways to become a more efficient runner is simply to run more. If you are planning a race of a certain distance, it helps to do some running at race pace to improve pace-specific efficiency. To help with efficiency, make certain you have good core strength to keep proper posture and work on maintaining flexibility. There are drills that can be done to work on increasing turnover, their usefulness and effectiveness for the recreational runner is not known.

What are the different types of paces in running?

A tempo run is a short run used to improve or raise the lactate threshold; the point at which we produce lactic acid. This type of run usually consists of 15-30 minutes of running at the lactate threshold speed, generally about 85 to 90% of max heart rate.
Intervals are a type of track workout where a set distance is run repeatedly followed by a recovery jog. For example, 6 x 400 meters; each 400 is followed by a 100-meter recovery jog. Intervals are generally done at about 90 to 100% of max heart rate.
An aerobic interval would mean a set distance run at a low to moderate level of intensity. Aerobic generally means 60 to 85% of max heart rate.

Long runs refer to your longest run of the week—the actual length is relative to the rest of your training runs. Aimed toward endurance events like half-marathons and marathons, long runs prepare you to be on your feet for long periods of time. Most runners usually do these runs on the weekend when they have more time. (Related: How to make your long runs count.)
An easy run means the pace is comfortable enough that you could carry on a conversation.
 

When is it time for new shoes?

To avoid injury, you want to replace the shoe before it is worn out.
Here how:

1. As soon as you know that a shoe is working well for you, buy a second pair.
2. Once a week, at the end of your run, put on the new pair and run for half a mile.
3. This will gradually break in the new pair so that you won’t have to shift from a "broken in" pair, to a stiff new model.
4. After several weeks you’ll notice a difference between the original pair, and the new one, as you compare them.
5. When the new one feels good and the old one doesn’t support in a similar way, shift to the new pair.
6. Start breaking in the next pair.
    

How do I prevent Blisters?

To prevent blisters, start with a pair of correctly fitted shoes that don’t cause any pressure points. Any minimally aggravating areas can be softened with Vaseline. Be sure to alternate a new pair of shoes with older pairs during the break-in period. The next step is selecting proper socks. Many socks are specifically designed for blister prevention. Key features are a moisture-wicking knit with synthetic fibers, anatomically placed padding to increase cushioning, and two separate layers of fabric to decrease friction next to the skin.

If I suffer from a side stitch when i run will it ever go away?

Side stitches are common among beginners because your abdomen is not used to the jostling that running causes. Most runners find that stitches go away as fitness increases. Also, don't eat any solid foods during the hour before you run. When you get a stitch, breathe deeply, concentrating on pushing all of the air out of your abdomen. This will stretch out your diaphragm muscle (just below your lungs), which is usually where a cramp occurs.

Should I breath though my nose or my mouth when i run?

Both. It's normal and natural to breathe through your nose and mouth at the same time. Keep your mouth slightly open, and relax your jaw muscles.

Is it normal to feel pain during running?

Some discomfort is normal as you add distance and intensity to your training. But real pain isn't normal. If some part of your body feels so bad that you have to run with a limp or otherwise alter your stride, you have a problem. Stop running immediately, and take a few days off. If you're not sure about the pain, try walking for a minute or two to see if the discomfort disappears.

Why should you stretch and when should you stretch?

Stretching improves flexibility, which allows you to move your joints through their full range of motion. Flexibility is a key element of fitness; it can enhance physical performance and relieve muscle tension and stiffness. You should stretch after a warm-up and/or when cooling down after a workout, since it is easier and safer to stretch a warm muscle than a cold one. Warm-ups bring blood to the muscles and make injuries from stretching less likely.

Can you really injure yourself while stretching?

Yes. Too-vigorous stretching, stretching until it hurts, or holding the stretch too long is not recommended. Stretching should feel good. You should stretch to the point of mild discomfort, at most, and then ease up.

When beginning running, what should i keep in mind?

As a beginning runner, your top training priority is to establish a solid foundation for your future development as a runner. How is this done? The physiological foundation for running performance has two components: aerobic fitness and neuromuscular fitness. You know what aerobic fitness is: the ability to generate large amounts of energy efficiently with oxygen taken from the environment. Neuromuscular fitness is the ability to generate a high level of stride power in an energy-efficient manner.

When you first take up running, you need to focus your training on developing these characteristics in a manner that is appropriate for a person starting at square one. Veteran runners, who have already developed a solid foundation of aerobic and neuromuscular fitness, need to focus their training instead on advanced types of workouts that build on this foundation and on “specific-endurance” workouts that combine high aerobic and neuromuscular demands and thereby simulate race intensities.
 

How do you I establish a foundation for running?

The best way to lay a foundation of aerobic fitness is quite simple: Perform a gradually and steadily increasing amount of running at a comfortable pace. Start by running every other day and work toward running six or seven days a week. Start with short (15-20-minute) runs and slowly increase the duration of your average run to 45 minutes or so. Do one "long run" per week on Saturday or Sunday. Keep increasing the duration of this run until it’s long enough to carry you to the finish line of the longest events you care to do.

How do i get started?

Start walking for a length of time that feels comfortable—anywhere from 10 to 30 minutes. Once you can walk for 30 minutes easily, sprinkle one to two minute running sessions into your walking. As time goes on, make the running sessions longer, until you're running for 30 minutes straight.

Do I have to wear running shoes or are sneakers fine?

Running doesn't require much investment in gear and accessories, but you have to have a good pair of running shoes. Unlike sneakers, running shoes are designed to help your foot strike the ground properly, reducing the amount of shock that travels up your leg. They're also made to fit your foot snugly, which reduces the slipping and sliding that can lead to blisters. Visit a specialty running store to find the right shoe for you.
 

What is the difference between running on a treadmill and running outdoors?

A treadmill "pulls" the ground underneath your feet, and you don't face any wind resistance, both of which make running somewhat easier. Many treadmills are padded, making them a good option if you're carrying a few extra pounds or are injury-prone and want to decrease impact. To better simulate the effort of outdoor running, you can always set your treadmill at a 1 percent incline.
 

I always feel out of breath when i run, is something wrong?

Yes, you're probably trying to run too fast. Relax. Slow down. One of the biggest mistakes beginners make is to run too fast. Concentrate on breathing from deep down in your belly, and if you have to, take walking breaks.

 

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